Healthy Winter Meals

    By: Jacqueline Gomes, RDN, MBA 

    Nothing says winter like cozy winter meals! Turn your favorite comfort foods into deliciously healthy meals with just a few modifications, for instance add in more veggies or switch out a higher fat ingredient for a lower fat ingredient.

     

    Need some ideas?

    • Add in veggies like mushrooms, zucchini, carrots, onions and peppers to omelets, stews and casseroles.
    • Use 97% lean ground meats in place of higher fat 85% lean to reduce your intake of saturated fats.
    • Focus on lean proteins such as skinless poultry, fish and tofu. A store bought rotisserie chicken is a super easy and convenient way to meet your protein goals.
    • Replace higher fat dairy products with lower fat dairy, or reduce the amount used in recipes.
    • Incorporate vegetable soups and stews into your weekly meal rotation to up the nutrition without sacrificing flavor.

     

    Veggie Enchiladas

    veggie enchiladas

    A nutritious spin on traditional enchiladas by simply adding in more vegetables to this already delicious, comfort food dish.

    Prep: 15 minutes

    Makes: 6 (2 enchilada) servings

     

    Ingredients:

    • 1 pound Perdue Rotisserie chicken, skin removed, shredded
    • 2 cups chopped mushrooms (6.6 oz)
    • ¾ cup minced onion, ½ onion 4oz
    • ¼ cup minced bell pepper
    • 2 carrots, minced (3oz)
    • 1 teaspoon olive oil
    • 24 ounces salsa, separated (mild or spicy)
    • 2 tablespoons taco seasoning
    • 1 cup shredded Mexican cheese
    • 12 corn or flour tortillas
    • ½ cup minced Cilantro
    • 1 avocado, diced

     

    Directions:

    1. Preheat oven to 400 degrees F.
    2. Heat olive oil in a Dutch oven over medium heat, add in carrots, onion, pepper and mushrooms. Cook until soft (about 5 minutes). Stir in taco seasoning.
    3. Meanwhile stir 2 cups of salsa and chicken together in a large bowl.
    4. Stir chicken/salsa mixture into vegetables in Dutch oven. Remove from heat.
    5. Fill each tortilla with chicken/veggie mixture, roll and place seam side down in a baking dish.  Continue until all tortillas are filled and placed in dish.
    6. Top with a few tablespoons of salsa, followed by shredded cheese.
    7. Bake for 15 to 20 minutes. Remove from heat and top with cilantro and diced avocado.

    Nutrition Information for 2 Enchiladas: 478 Calories; 45g carbs; 17g fat; 2,200mg sodium; 10g fiber